Bench, Sweat & Tears ~ My Powerlifting Life and Times

[Rottenrogue]

Awesome ! Love you sports massage people btw.

 

[kjake55]

Awesome ! Love you sports massage people btw.

Thanks R...and we love our athletes to! <3

 

[kjake55]

Today was the 1st day of the conjugate cycle. I'm starting at a 5/3/1 rep scheme. Monday is heavy bench, Wednesday will be split between heavy deadlifts one week and speed deads the next. And Thursday (or Friday) will be speed bench. Saturdays are still reserved for conditioning for now.

This morning looked like this:
>Bench 100/5, 105/5, 115/3, 120/1, 125/1..the 125 wasn't a fail but it wasn't pretty either. For right now I have to consider that my ceiling *BUT* it is an increase over my last max!
>Floor Press 95/8, 100/8, 105/5..I should have gone heavier but they were my last sets of 5 and I wanted to make sure I could hit the 8's before I went all out. Next week we go all out.
>Face pulls 3x10 just to balance out all the pushing with a little pulling
>DB Flat Bench (N.grip) 30/8, 35/8, 40/4 & 1 (huge fail!) 30/8..I still don't own the 40's
>Triceps s/s 3x8 Tate Press 15/20/20 with Tri Extensions 40/50/60

I put a countdown calendar up in the gym. As of today it is officially 89 days to the Annihilation meet! Lot's of work to do between now and then.

The grand opening went really well and I have events and freebies planned all week to keep the momentum up. Overall I'm confident that I can make a go of it. Better performance through better recovery!

 

[kjake55]

Wednesday was Heavy Deadlifts:
Warmed up with 3 sets @ 135 then moved on to 165/5, 185/5, 205/3, 215/1, 225/1 & 235/fail
1A Rows 30/5, 35/5, 40/5, 45/5, 50/5
Good Mornings 95/5, 100/5, 105/5
Asst'd pullups 3x10 w/10 plate assistance
Bicep: Band curls (15# band) 3x30
I used a belt for the rows and good mornings which I had never done in the past but my lower back was starting to talk to me a little and I figured better safe than sorry

Today was Speed Bench
2x5 each at wide grip, mid grip, narrow grip all at 75# (65% current max)
"Bamboo" bench, or our version of it, we hang a kettle bell or two on each side of the bar from a band to simulate the imbalance of a bamboo bar. I only managed one 25# KB on each side, the imbalance of it all really fried me but I did get 3 sets of 5 out of it and I'll build from there
DB Flat Bench 30/5, 35/5x2 s/s with 20# band chest flys
Triceps: Band extensions 3x50 w/15# band

Tomorrow is a conditioning day

 

[kjake55]

Have I ever mentioned how much I hate conditioning workouts? :-/ Oh well, I got through it and even managed to hold on to breakfast, so you know, little victories and all.

The rest of the day is clients at the massage clinic and then a BBQ for mom's birthday!

Have a great weekend everyone.

 

[kjake55]

Yesterday was Heavy Bench:
Bench 100/5, 105/5, 110/3, 115/1
Board Press 105/3 (1 board), 115/2 (2 boards), 125/1 (3 boards)
S/S: Military Press 25/5, 30/5x4 with St. Arm Lats 5x2p, 5x2 1/2p, 5x3px3
Triceps: DB Kickbacks 3x12x15#
Ring push ups 3x8

 

[mugzy]

kjake55 I know its been a year since you posted in your log however I'm curious how is progress coming today?